1. Set Up:

• Begin by locating a hyperextension bench or Roman chair at your gym.

• Position the bench so that the hip pad is aligned with your hips and the footpads are securely under your feet.

• Adjust the height of the bench to suit your body proportions.

2. Starting Position:

• Stand facing the hyperextension bench with your feet shoulder-width apart.

• Step onto the footpads, ensuring that your heels are secure and your toes are pointing straight ahead.

• Cross your arms in front of your chest or place your hands behind your head, whichever is more comfortable for you.

3. Lowering Motion:

• Inhale as you bend at your hips and lower your upper body toward the ground while keeping your back straight.

• Maintain a slight arch in your lower back throughout the movement.

• Lower your upper body until your torso is parallel to the ground or as far as your flexibility allows.

4. Range of Motion:

• At the bottom of the movement, you should feel a stretch in your lower back and hamstrings.

5. Squeeze and Lift:

• Exhale as you contract your lower back muscles and raise your upper body back to the starting position.

• Keep your movement controlled and avoid using momentum.

6. Finish:

• Once you’ve completed your set, carefully step off the footpads and dismount from the hyperextension bench.